The start of a new year often brings a renewed sense of hope and a desire for self-improvement. Many of us jump into the tradition of making New Year’s resolutions, aiming to achieve ambitious goals. However, by the time February rolls around, many of these resolutions have often faded into distant memories. Why is it that so many of us struggle to make these changes last? And more importantly, what can we do to make our resolutions stick this year?
Understanding Why Resolutions Fail
The failure of New Year’s resolutions is a common phenomenon. Several factors contribute to this pattern, often rooted in how we approach goal setting.
Unrealistic Expectations
One of the most common reasons resolutions fail is that they are often unrealistic or too vague. Setting an ambitious goal like “lose a lot of weight” without a specific plan can feel overwhelming. The lack of a clear path can quickly lead to discouragement. Instead of setting vague goals, it is better to set very specific and measurable goals such as “go for a 30 minute walk four times a week”.
Lack of Habit Formation
Many people focus on the goal itself rather than the process of making it a habit. According to Justin Hale, an expert at Crucial Learning, roughly 40% of our daily actions are habits. Resolutions often fail because people never turn them into habits, he said. He says the key to success is focusing on the specific behaviors needed to make that change habitual and creating a plan to make it happen.
External Motivation
Resolutions driven by external pressures or societal expectations, rather than genuine personal desires, are less likely to succeed. For instance, if a resolution is made based on what we feel we “should” do, rather than what we truly want, it is hard to maintain long-term motivation. According to experts, it’s essential to identify your internal reasons for wanting to change to help you reach your goals.
All-or-Nothing Thinking
Many resolutions demand perfection from the start, which is unsustainable. This approach can quickly lead to disappointment and abandonment if any setbacks occur. It’s crucial to understand that change is a process and there will be some setbacks.
Lack of Support and Accountability
Often, resolutions are made in isolation without any external support. Without an accountability structure, it’s easy to lose motivation and slip back into old patterns. Sharing your goals with others, or finding an accountability buddy, can make a huge difference.
Ignoring the Process
People often focus solely on the end result, ignoring the steps required to get there. This can be demotivating, as the big goals can appear too far away. Instead, focusing on smaller, incremental steps towards your goals helps build momentum and self-efficacy.
Strategies for Making Resolutions Stick
While the odds might seem stacked against us, adopting the right strategies can significantly increase our chances of keeping those New Year’s resolutions.
Set SMART Goals
The popular SMART framework (Specific, Measurable, Achievable, Relevant, Time-bound) is a great way to help you define your goals. However, recent research suggests that shifting to HARD goals – Heartfelt, Animated, Required, and Difficult – may be more effective. HARD goals tie into personal values and missions, create a vivid picture of success, and are framed as essential. They are also challenging enough to inspire effort and innovation.
Start Small and Be Specific
Instead of trying to make big sweeping changes, focus on starting small. For example, instead of “go to the gym every day,” try “go to the gym for 30 minutes, twice a week.” Small wins build self-esteem and momentum. Similarly, make your goals specific. Instead of “eat healthier,” try “eat one serving of vegetables with dinner every day.”
Make a Plan
Don’t just write down a resolution, create a plan on how to achieve it. This includes breaking down your larger goals into smaller, manageable steps. A plan helps you focus on the actions needed to turn your resolutions into habits.
Focus on Habit Formation
Turn your resolution into a routine. According to experts, integrating your resolutions into your daily routine will increase your chances of success. Habits are things we do without thinking, so making a resolution into a habit makes it automatic.
Track Your Progress
Tracking your progress is crucial for staying motivated. Whether you use a journal, a spreadsheet, or a specific app, monitoring your progress provides a sense of accomplishment and keeps you on track. Studies show that people who track their progress are significantly more likely to achieve their goals.
Embrace Flexibility
Be flexible and open to making adjustments. If your plan isn’t working, don’t be afraid to change it. The most important thing is to keep moving forward, rather than getting discouraged.
Seek Support
Don’t hesitate to seek support from friends, family, or support groups. Having an accountability buddy can be a great way to stay on track. Sharing your goals and progress with others can help you stay motivated.
Reward Yourself
Recognize and celebrate your milestones. Rewarding yourself for achieving smaller goals will make the process more enjoyable and help you stay engaged. Rewards provide positive reinforcement and keep you motivated to continue on your journey.
Focus on the Positive
When setting your resolutions, focus on adding positive habits rather than just eliminating negative ones. This helps to create a more positive and sustainable approach to change. For example, instead of focusing on quitting something, focus on starting something new.
Don’t Give Up
If you experience setbacks, don’t give up. Everyone makes mistakes and experiences challenges, it is a part of the process. Use these experiences as learning opportunities and keep moving forward. Don’t let a slip-up derail your entire plan.
Tools to Aid Your Resolutions
There are a variety of tools available that can help you track your progress and maintain your resolutions.
Digital Planners and Apps
Apps such as Notion, Habitica, and Things 3 offer ways to plan, track, and gamify your goals. These apps help you document and organize your resolutions digitally, and allow you to track progress and set reminders.
Journals and Goalbooks
A journal or goalbook allows you to track your progress, reflect on your achievements, and maintain a physical record of your goals. Rhodia’s goalbook is an example of a tool that offers a month-by-month breakdown to note your progress.
Habit Trackers
Acrylic habit trackers can be used to record your progress daily towards your goals, helping you maintain focus. You can customize trackers to include your name and color choices to fit your space.
Calendar Apps
Utilize digital calendars, such as Google Calendar, to schedule tasks and milestones related to your resolutions. Using a calendar is a great way to visualize your goals and make sure you are keeping up with them.
Common Resolutions and How to Approach Them
Many people make similar resolutions every year. Let’s look at a few common ones and how to make them more achievable:
Exercise More
Instead of “exercise more,” try “walk for 30 minutes three times per week”. Starting small makes it more sustainable. Start slow and try to workout to feel good, not just to look thinner.
Eat Healthier
Instead of “eat healthier,” try “add one serving of vegetables to dinner daily.” It’s easier to focus on adding something good, rather than eliminating something bad. Avoid making drastic changes overnight such as switching from pizza to kale.
Save Money
Instead of just saying “save money”, start by setting a goal to save a specific amount of money each week. Having a clear financial goal makes it easier to manage your spending.
Learn a New Skill
Instead of simply stating that you want to learn something new, identify a specific skill you want to learn and set aside time to practice it. Take a class or find a new hobby, it is the perfect time for personal growth.
Spend More Time with Family
Schedule time with family and treat it as an important appointment that you can’t miss. Be intentional about making time for family, as it often gets pushed aside by life’s busy schedule.
Conclusion
Making New Year’s resolutions is a great way to set intentions for personal and professional growth. However, many people fail to keep them due to a lack of planning, unrealistic expectations, and a failure to track progress. By following the strategies above, you can avoid these pitfalls and achieve lasting change. This year, let’s focus on creating resolutions that not only inspire us, but that we can also realistically maintain. Remember, it’s not just about setting goals, but about making a commitment to the process of change.
